Health Quality ｜ How much exercise is considered an appropriate amount of exercise？
☆ Healthy lifestyle and behavior
The healthy lifestyle mainly includesReasonable dietAs well asAppropriate exerciseAs well asQuittingAs well asPsychological balanceFour aspects.
[Today’s topic: appropriate exercise]
How much exercise is an appropriate amount?
Moderate exercise refers to the athletes choose suitable exercise according to the physical condition, venue, equipment and climate conditions of the athletes to makeExercise load does not exceed the human body’s tolerance.
Excessive exerciseharm
The biggest problem with excessive exercise is that it is easy to cause the decline in immunity and lead to the occurrence of disease.After exercise, the phenomenon of fire, swelling of throat, weakness, and inadequate energy will occur.
In order to avoid excessive exercise, excessive fatigue, People must move step by step while exercising, such asExercise 2-3 times a week, exercise once, take two or three daysChoose sports according to personal age and physical condition.Sudden exercise after ten days and a half months, it is easy to exercise too much, causing excessive fatigue.
hintTheIn order not to cause damage and high energy consumption of bone joints,Middle -aged and elderly people are usually not suitable for short -term exercise with strong explosive power, but should choose low -intensity long -term exercise.
# #Zhong Nanshan’s health method# #Exercise regularly#
“Sports has played a key role in maintaining my health.” This is the answer that Zhong Nanshan said the most when I was asked by the media for maintaining health for many years.
The way he admires most is exerciseAnd for many years, he has been working hard for many years, and has never stopped exercise.
Screenshot of the video of the documentary “Not Old Life · Zhong Nanshan” ↓↓
Zhong Nanshan proposed,runningIt is one of the best ways to improve the physical fitness and resistance of office workers and young studentsIt is recommended that you do more exercise when you have time.In fact, Zhong Lao also proved his view with personal experience and actual actions.
# 3 Types of exercise to practice good bodies at home #
#Aerobic exercise#
Function: Effectively improve cardiopulmonary function,
Enhance the strength of the limbs and blood circulation,
Consumption of excess calories in the human body.
◆ Treadmill
If there is a treadmill at home, the continuous strength can be used to control the running speed at 7 km/h, run 0.5 ~ 1 hour, or use a high and low intensity interval, such as 7 km/h (high strength) and 5 km/h (5 km/hLow -intensity) Run 3 minutes, run 0.5 ~ 1 hour.
If there is no treadmill at home, you can jog in each room. If the space is sufficient, you can return to run, which lasts about 15 minutes.
◆ Walking
Walking back and forth in each room at home, the walking speed can be slowed from slow to fast, lasting for 15-30 minutes.
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Role: Burning more heat and increase the metabolic rate
Keep even increase muscle.
◆ Brave exercise
It can be used as a flat support, upper seat, etc., which can exercise abdominal muscles well and enhance the core muscle group.It can be done 3 to 5 times a day, 3 to 5 groups each time, among which 30 are sitting up in each group, 20 to 30 per group of push -ups.
◆ Use simple equipment
For example, elastic bands and dumbbells.Use the elastic band to perform simple rowing exercises, that is, the body stands straight, steps on the elastic band with your feet, and then places it on both sides of the body.Essence
When using dumbbells, you can do side flat lifts, curved lifts and other movements to enhance the strength of the upper limb. Do 3 to 5 times a day, 3 groups each time, 10 in each group.If there is no dumbbell at home,A mineral water bottle with an appropriate amount of water can be replaced.
#Stretching exercise#
Function: Relieve the sore cervical spine, back and back.
◆ Possented stretching
Liely lying on the yoga mat, bend his arms, hold your hands below the shoulder joint; keep the hip tight pad, slowly support your arms to straighten your arms, and slowly lift your torso upwards to keep the posture.2-3 groups per day, 20 seconds in each group, for 30 seconds of the group.
◆ Siter forward flexion
Sit on the bed or yoga, both feet together, flatten your hands, extend as much as possible, and restore; 2 to 3 groups a day, 1 or 2 times per group.
Motionbenefit
The scientific attitude towards exercise is“Persistence, expensive is moderate.”A moderate amount of exercise is an important factor in maintaining brain power and physical strength, preventing and eliminating fatigue, and preventing sub -health and prolonging life.
1. Prevention of coronary arteries and metabolic system diseases
2. Reduce the chance of cancer
Third, prevent damage, reduce the chance of exercise damage, and maintain good joints.
4. Help to achieve and maintain a suitable weight, help to achieve and maintain the right body ingredients
Five, relieve stress, soothe emotions
6. Reduce some calories in the body
Seven, you can strengthen your own body
Production: healthInner Mongolia Officer
